Lever Single Leg Squat (plate loaded)
The Lever Single Leg Squat (plate loaded) primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gastrocnemius (Medial), Gluteus Medius, Gluteus Minimus, Quadratus Lumborum. It is a machine compound exercise at beginner difficulty.
A machine compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
Instructions
- Preparation: Stand between handles facing away from fulcrum. Grasp both handles to sides and stand upright. Cross lower leg above knee of supporting leg. Execution: Bend knee forward slightly while allowing hips to bend back behind, keeping back straight and knee pointed same direction of foot. Squat down as low as possible. Extend knee and hip until leg is straight. Return and repeat. Continue with opposite leg. Comments: Range of motion will be improved with greater leg strength andglute flexibility. Base knee should point same direction as foot throughout movement.
Alternative Exercises
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